Posts By: CrossFit En Fuego Coaches

WOD

Speed:
– 40 yard dash
4x with 1 minute break
Conditioning: 
– 6 Ring Dips
– 8 Sumo Deadlift High-Pulls
– 10 Hurdle Hops
~AMRAP in 12 minutes~
Core:
Roll Outs
10 x 4
Nice job Karen on completing your first crossfit workout!!! You were en fuego!

WOD

Skill:
Practice on the Rings
-Holds
-Dips
Strength:
Deadlift
5, 5, 5
Conditioning:
– 50 M Walking Lunges
– 21 Knees-to-Elbows
– 21 Push-Ups
– 50 M Walking Lunges
– 18 K2E
– 18 Push-Ups
– 50 M Walking Lunges
– 15 K2E
– 15 Push-Ups
Then:
400 M Run

WOD

Start with:
1 Mile Run
Conditioning:
– Tire Flips
– Push-Press
– FireHose pull
– Pull-Ups
– Box Jumps
*1 minute on each exercise for max reps, 30 second break, then move to the next. Three rounds, three minute break between rounds.
Excellent job this week everyone!!! Way to push through these workouts.
***We will have an unscheduled class this Sunday morning at nine!    Come out and get a workout in this weekend.

WOD

Strength:
Bench Press
5, 5, 5
Conditioning:
-21 Power Cleans
-21 Sit-Ups
-200 M Run
-18 Power Cleans
-18 Sit-Ups
-200 M Run
-15 Power Cleans
-15 Sit-Ups
-200 M Run
Finish with:
Floor Sweepers
12 x 4

WOD

Skill/Strength:
Front Squat
10, 5, 5, 5
Conditioning:
– 25 Crawlers
– 25 Double Unders or 75 Singles
– 25 Sit-Ups
– 25 Push-Ups
– 25 Squats
– 25 Burpees
Then:
400 M. Run
Good job with the front squats today. We will continue working on creating that “rack” position… it will get more comfortable trust me!
**Please note: the 5:30 AM class tomorrow is canceled. Sorry for the inconvenience.